White bread is a carbohydrate and while carbs are a key dietary nutrient, they often get a bad reputation when it comes to weight loss. Rather than eliminating all carbohydrates from your diet, you can focus instead on eating healthier ones, while also giving your body the benefits that these nutrients offer. You can even eat simple carbs like white bread in moderation. Talk with your doctor before making any changes to your diet.
Breakdown and Importance of Carbs
Carbohydrates are divided into two categories: simple and complex. They include sugars, starches and fiber. The foremost function of carbs is to provide your body with usable energy, particularly in your brain and nervous system. Many carbohydrates occur naturally in foods that are plant-based, like grains, but they can also be added to processed foods, like candy and syrups. While your body needs these nutrients, some carbohydrates are better and healthier than others. Especially when losing weight, it is important to emphasize "good" carbs over "bad" ones.
White Bread
The grains in white bread are known as "refined," and unless they are also enriched, they will not contain the B complex vitamins and the other nutrients that are found in whole grains. This is because when grains go through the refining process, certain parts are stripped away, like the fiber. So while white bread in itself may not be "bad" for you, it provides little to no nutritional value. In terms of weight loss, this uses up your limited calories while providing you with no health benefits.
Better Choice
When selecting bread on a healthy diet, it is best to choose whole grains over refined ones. Not only are whole grain breads loaded with vitamins and minerals, such as selenium and magnesium, but they also contain fiber. Fiber adds bulk to your diet, which promotes healthy digestive function, and can also help keep you fuller for a longer amount of time. Furthermore, eating whole grains may help cut your risk for developing cardiovascular disease, and they can even help you lose and then continue to control your weight.
Distribution of Nutrients
Carbohydrates should make up 45 to 65 percent of the calories you eat in a day. This means that if you are on a 1,400-calorie diet, 630 to 910 of those calories should come from carbohydrates. You may choose to include white bread or other refined carbs, such as processed desserts, as long as you consume them in moderation and make allowances for them in your diet. In addition to whole grains, you should also consume a variety of fruits, vegetables, legumes and low-fat dairy, all of which are nutrient-rich carbohydrate sources.
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